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Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career





CBT

Jealousy

Depression

Relationships

Conflict

Self-efficacy

Happiness

Goal-setting

Motivation

Wellness

Sport Psych

Martial Arts



POPULAR ARTICLES

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?

POPULAR AUDIOS

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles





Kindle Books by Dr. Monica Frank





RECENT ARTICLES

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

A Brief Primer On the Biology of Stress and How CBT Can Help

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?



NEW AUDIOS

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

Day of Fishing Mindfulness

Audio Version of Article: Struggling to Forgive: An Inability to Grieve

All Audio Articles

If you use these audios, please support their development. 
                    Tap here for more info.

Panic Assistance

Audio that helps you cope with a panic attack. This is not a relaxation audio. The purpose of this audio is to coach you when you are experiencing high anxiety or panic. The focus of the audio is to help you learn to tolerate the uncomfortable sensations of anxiety while learning to reduce the symptoms. This is based upon the theory that the fear of the symptoms tends to trigger repeated panic attacks and that as you reduce your fear of the symptoms, the likelihood of panic is reduced. For more information, read Managing Panic and Anxiety Attacks.

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Change Yourself--Don't Wait for the World to Change

This audio focuses on the cognitive fallacy of expecting others to change so that your life will be better. It discusses the idea that happy people focus on changing themselves rather than blaming others. It encourages the listener to do the same.

Although the transcript for this audio is available, the key to change is repetition. Therefore, the purpose of the audio is to be able to conveniently listen to this message repeatedly until you are able to incorporate it consistently into your life.

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Thinking Your Way to a Healthy Weight

This audio teaches you about how to think about your body and weight in a different way. Instead of thinking of weight loss in perfectionistic terms that lead to a cycle of dieting and failure, you can learn to think about caring for your body and setting manageable healthy goals. The audio is meant to be listened to repeatedly so that the thinking style can become more automatic. About 13 minutes. Also, read article: Thinking Your Way to a Healthy Weight.

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The Worry Box

Worry leads to problems with anxiety, difficulty obtaining a good night's sleep, and physical health complications. It is a common problem that can be controlled better by learning how to think differently about worries.

Audio that helps you learn how to manage worries. It has you imagine a box and describes putting away the different types of worries: important/unimportant and controllable/uncontrollable. Listening to this audio consistently can help you to put away your worries throughout the day. This audio is especially useful for people who have insomnia at bedtime due to worrying.

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Depression Assistance and Education

Audio that helps you understand clinical depression better. Focuses on changing some of the negative self-talk that occurs from not understanding what clinical depression is. For instance, helps you to understand it as an illness not a weakness so as to reduce the self-blame type of thinking that frequently occurs with clinical depression. By changing this thinking, you will be able to cope with your depression better.

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Stress Education

Stress is a common problem that can seriously impact health, sleep, and relationships. Many people believe they can't do anything about stress. However, they don't realize that how a situation is approached can change the impact of stress.

This audio teaches you about the stress reaction, how it affects your body, and what can be done to deal with stress and to reduce its effects. You might not always have control over whether stressors occur, but you do have control over how you manage the stress you experience.

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Jealousy Assistance

Audio that helps you cope with an episode of jealousy. When you are caught up in the obsessive jealous thinking it is difficult to talk yourself out of it. This audio helps you challenge the jealous thinking and to remind you that the jealous behaviors only make the situation worse. The more you listen to it, the more you will be able to challenge the irrational jealous talk yourself.

NOTE: This audio is to help those with irrational jealousy. It is not for rational jealousy (when an event has actually occurred) nor is it for psychotic jealousy (when a person can't distinguish reality).

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Rational Thinking Improvement

Audio rational thinking exercise focused on reducing anxiety and perfectionistic or demand thinking by changing self-talk.  The idea of this exercise is to listen to it frequently so as to increase the repetition of rational self-talk.  The more you listen to it, the more you will start to use the thinking presented.sp; Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

This exercise does not need complete relaxation in order to benefit.  You may find that you can listen to it while taking a walk or doing dishes or some other activity that doesn't require your complete focus.

Do not use while operating a car! 

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